Warm-Up (5 Minutes)
- Jumping Jacks – 1 minute
- Arm Circles – 1 minute (30 seconds each direction)
- Bodyweight Squats – 1 minute
- Leg Swings – 1 minute (30 seconds each leg)
- Hip Circles – 1 minute (30 seconds each direction)
Power Workout (20 Minutes)
- Deadlifts – 4 sets of 8 reps
- Push Press – 4 sets of 10 reps
- Box Jumps – 4 sets of 10 reps
- Rest for 1 minute between sets
Skill Building Session (15 Minutes)
- Handstand Hold Against Wall – 3 sets of 30 seconds
- Pistol Squats – 4 sets of 6 reps per leg
- Toes-to-Bar – 3 sets of 10 reps
- Rest for 1 minute between sets
Cardio Focused Session (20 Minutes)
- 5 Minute AMRAP (As Many Rounds As Possible):
- 10 Burpees
- 15 Kettlebell Swings (16kg for women / 24kg for men)
- 20 Double Unders or 40 Single Unders
- Rest 2 minutes and Repeat for 2 more rounds